5 Trainers Share Their Go-To Moves for Working ALL the Muscles

By now, you know that working your whole bod is the key to slashing tons of calories and scoring the all-over strength that'll prevent injuries and help you do you in your everyday life. With that in mind, we asked five of our favorite trainers for their go-to total-body exercises that will help you get in serious shape—in a hurry. Who needs leg day when you've got these moves that cover your lower half and much, much more?

Single-Arm Reverse Lunge and Press

The trainer: David Jack, a fitness expert and certified strength and conditioning specialist

Why this move rocks: Jack says this exercise challenges your coordination and balance and doesn't give your body much time to rest, which means you'll burn more calories. And who doesn't love that?

How to do it: Grab a dumbbell with your right hand, and hold it next to your right shoulder, your palm facing in (A). Step backward with your right leg, and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder (B). To return to the starting position, lower the dumbbell as you push yourself back up. That's one rep. Complete all your reps, then switch arms and legs to repeat.

Barbell Deadlift

Beth Bischoff

The trainer:Tony Gentilcore, a certified personal trainer and strength and conditioning specialist and co-founder of Cressey Performance in Hudson, Massachusetts

Why this move rocks: Besides engaging both your upper and lower half, this move also helps correct your posture because it counteracts hunching over a desk all day, says Gentilcore. To nail this exercise, keep your spine in a neutral position the entire time, he says.

How to do it: Load the barbell, and roll it against your shins. Bend at your hips and knees, and grab the bar with an overhand grip, your hands just beyond shoulder width (A). Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell (B). Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible. That's one rep.

Barbell Front Squat

Why this move rocks: Ballantyne says this move does not mess around when it comes to strengthening all the muscles. "Holding the weight in the proper position is tough for the muscles in your upper body, and the squat obviously does a number on your glutes and quads," he says.

How to do it: Hold the bar with an overhand grip that's just beyond shoulder width. Raise your upper arms until they're parallel to the floor. Allow the bar to roll back so that it's resting on the fronts of your shoulders (A). Slowly lower your body until tops of your thighs are at least parallel to the floor (B). Pause, then push your body back to the starting position. That's one rep.

Thrusters

Why this move rocks: The thruster is great for burning fat as well as developing strength in your glutes, legs, and shoulders, says Romaniello. Just remember to keep your back straight, keep your chin up, and explode through the movement, he says.

How to do it: Grab a pair of dumbbells, and hold them next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart (A). Lower your body until the tops of your thighs are at least parallel to the floor (B). Push your body back to a standing position as you press the dumbbells directly over your shoulders (C). Lower the dumbbells back to the starting position. That's one rep.

Burpees

Why this move rocks: "Burpees increase your heart rate, which helps you ramp up your calorie burn during a workout," says Lovitt. Additionally, this simple move engages your whole body as you squat, plank, pushup, and jump, and it can be done just about anywhere, she says.

How to do it: Stand with your feet about shoulder-width apart, with your arms at your sides. Push your hips back, and squat down to place your hands on the floor (A). Jump both feet back into a pushup position (B); quickly reverse the movement, and immediately jump into the air (C). That's one rep.

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